In recent times, keeping fit through exercise routines have become a prominent part of human lives, thanks to its relevance to healthy living. However, while it appears simple, exercise routines can be quite complex thanks to the various factors and body mechanisms involved. Prime among the relevant body mechanism responsible for this complexity is the muscle.
With every movement, the human body involves a muscle contraction. These contractions, in turn, determines the effectiveness, scope, and effects of the exercise routine. In this light, various research efforts have emerged to define the pattern and impact of muscle contractions. Prime among them is the isometric and isotonic exercise (Citizen Journal).
In this light, this essay examines isometric vs. isotonic exercise while also identifying their benefits.
Isometric exercises are exercises that involve isometric muscle contractions. In this instance, it consists of a form of muscle contraction where which the joint or muscle does not move. For example, when pushing against an immovable object. Usually, they function to maintain strength rather than build them (Citizen Journal).
Similarly, in this instance, although the exercise generates force, there is no change in the muscles' length throughout the contraction. Noteworthy, there are two types of isometric exercise, namely yielding isometric exercise or overcoming isometric exercise (Matte, 2019).
In the former's case, the body maintains its form against a specific force, for instance, stretching a resistance band with your hand. On the other hand, the latter involves pushing the body against a static force, for example, against the floor (Matte, 2019).
Further, there are various isometric exercises. An example is the wall sit protocol. In this case, the back is placed against the wall and hips and knees fixed at a specific severe (Citizen Journal). Subsequently, this provides the force to a particular joint angle. In turn, this causes an increase in strength around the area. Other significant examples include the glute bridge, isometric pushups, and planks (Citizen Journal).
Usually, the amount of power derived depends mainly on the duration a party maintains the position.
Benefits of Isometric Exercise
Although motionless, isometric exercises come with a full range of benefits to the muscles and body. (Citizen Journal). The technical advantages of isometric exercises and its benefits to the body include:
• Builds strength within particular muscle groups
• Increase joint flexibility
• Aids the maintenance of strength during recovery from injuries
• Improves the rehabilitation process
• Enhances weight management and weight loss
• Strengthen and improve joints from multiple angles
• Hardly requires a piece of equipment for its performance
• Activates an additional 5% of muscle fibers in comparison with isotonic exercises when individuals apply maximum effort.
• Reduces imbalances and weakness and, as such, improves the training regime.
• Appropriate and useful for people with mobility challenges such as the elderly
Isotonic exercises are exercises that involve isotonic muscle contractions. In this instance, isotonic muscle contractions occur when the muscles increase in length, then shorten during body movement while generating force. Usually, the degree of power is constant during this contraction (Matte, 2019).
For instance, while picking up a bottle of water, the body maintains the same level of force throughout the process. However, since it is almost impossible, isotonic contractions are sometimes termed dynamic contractions. In this case, the power varies throughout moving an object (Matte, 2019).
Further, an isotonic muscle contraction might either be eccentric or concentric. In the case of the former, the muscles get longer as it contracts. For instance, when the body is pulled downwards by gravity, in a bid to fight the fall, the elongated. On the other hand, during concentric contractions, the muscles reduce in length during contractions.
Noteworthy, there are various examples of isotonic exercise, and they include squats, straight-set deadlifts, pushups (Citizen Journal).
Benefits of Isotonic Exercise
Isotonic exercises are beneficial as they function to isolate a specific muscle group or muscle in a bid to improve performance and increase strength (Matte, 2019). Generally, they are at the foundation of most training techniques, and this is because most athletic performance and human activity involve movement (Citizen Journal).
Other specific benefits include:
• Increase in muscle size and strength
• Increased muscle endurance
• Reduction in body fat
• Increase in bone density
• Maintenance of body metabolism
• Increase in fat-free mass
• Has the capacity to reduce blood pressure
• Improves cardiovascular health
• It aids strength building through a wide range of movement.
Isometric vs. Isotonic Exercise
Isometric and isotonic exercise offers a wide range of benefits, as established above. However, regardless of the overlap in their profits, they offer different additional benefits that can influence the body. As such, it is often a question of which muscle contraction and, in turn, exercise routine is preferable (Matte, 2019).
Noteworthy, this depends on a variety of factors. For instance, isotonic exercises are more useful for an average exerciser. In the same vein, concerning daily functions, isotonic exercises are more productive, and as such, provide more improvements (Matte, 2019).
On the other hand, isometric exercises are more useful for core functions. For instance, isometric exercise strengthens particular muscles and can be tailored towards strengthening specific body muscles that perform core functions (Matte, 2019).
However, health issues can also play an essential role in determining whether a particular exercise routine is viable. For instance, isometric exercises have a track record of increasing blood pressure. As such, it is not feasible for individuals with health issues as it may result in health complications (Matte, 2019).
This essay on isometric vs. isotonic exercise has examined the notion inherent in both forms of exercise. It has also offered insight into their various types while highlighting prominent examples. It then discussed the benefits of each kind of training.
Noteworthy, while isometric and isotonic exercises are distinct, individuals can utilize both routines to enjoy maximum benefits from their training. Precisely, by building various muscle groups through multiple methods from multiple angles, the human body can be sufficiently improved and more solidly built.
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